Truth and Oneness Kriya

The supreme gift of yoga is the realization of our divinity and connection to the oneness of all. Yet, we often isolate and separate into religions, sects, groups, and cultures.  

The antidote for the violence, polarization, and widespread perception of “other” is to anchor ourselves in self-love. True love of the self imparts a deep love for others and compassion that arises from recognizing the other as you. 

Affirmation for Self-Love

Posture: Sit straight in a cross-legged position.

Mudra, Movement, & Mantra: Place your right hand on your heart and say, “My heart, I love you.”

Place your right hand on the eyes and say, “My eyes, I love you.”

Place your hand on the top of your head and say, “My head, I love you.”

Place your hand at the navel point and say, “My belly, I love you.”

Place your hands on both your knees and say, “ My knees, I love you.”

Eyes: Closed.


Time is not specified.

Affirmation of a Teacher

Posture: Sit straight in a cross-legged position.

Mudra & Affirmation: Raise the right hand by the shoulder as if taking an oath, and say: “A teacher is not a preacher. A preacher is a preacher. A teacher is a teacher. A teacher is not a preacher. A preacher is not a teacher. A teacher can only be a teacher. A teacher cannot be a preacher. A preacher will not be a teacher. That I say solemnly.”

Eyes: Closed.


Time is not specified.

Meditation on Truth and Oneness

Posture: Sit straight in a cross-legged position.

Mantra: Hold hands with your neighbors. Chant, “God and Me, Me and God are One.” If what you chant is true, press the hands. If not, do not. The other person will know if you have spoken the truth.

Eyes: Closed.


Continue for 11 - 31 minutes.


Then adjust your shoulders, raising and stretching out your right arm, then the left.

Deeply inhale and, without disconnecting the hands, very calmly relax, stretching the spine with one long complete exhale. Then let go of the hands and stretch your body:

Raise both arms straight up, twist left and right.

Bring both knees to your chest, lock them with the hands and press hard towards yourself.

Extend the legs straight forward. Feel happy and relax.


Time is not specified.

Alternate Mantras

Posture 1: Sit straight in a cross-legged position. Raise both arms straight up over the head and hold your hands in Sarab Gyan Mudra—fingers interlocked with the index fingers together pointing up and thumbs crossed.

Mantra 1: Rhythmically chant in a monotone from the navel: Wha-hay Hoo, Wha-hay Gu-roo Emphasize ‘Hoo’ and ‘roo’ and extend the second ‘hay’ longer than the first.

Posture 2: Then bring both hands to shoulder level with the elbows relaxed down, palms facing forward.

Mantra 2: Rhythmically chant in a monotone: Ra Ra Ra Ra Ra, Ma Ma Ma Ma Ma, La La La La La, Sa Sa Sa Sa Sa with emphasis on the last …Ra …Ma …La …Sa.

Eyes: Eyes are closed.


Alternate the 2 postures and mantras three times. Then relax.

Chant Ajai Alai

Posture: Sit in Easy Pose with a straight spine.

Mantra: Chant the Ek Aacharee Chand shabad: Ajai, Alai. (The recording by Gurushabd Singh and Nirinjan Kaur was used in class).

Ajai Alai Abhai Abai

Abhoo Ajoo Anaas Akaas

Aganj Abhanj Alakh Abhakh

Akaal Dyaal Alaykh Abhaykh

Anaam Akaam Agaahaa Adhaahaa

Anaathay Pramaathay Ajonee Amonee

Na Raagay Na Rangay Na Roopay Na Raykay

Akaramang Abharamang Aganjay Alaykhay

Eyes: Closed.

Continue for 11 minutes. End by singing the Long Time Sun song, ending with three long Sat Nam’s.

Stand Up and Sit Down

Posture & Movement: Sit in Easy Pose. Quickly stand up and sit down 4-6 times.


Time is not specified.

Bhangra Dance

Posture & Movement: Standing up dance with Bhangra music.


Continue for 3 minutes. To end, inhale, exhale, sit down and relax.

© 3HO. This kriya is courtesy of YB Teachings, LLC.

This kriya was originally taught on July 19, 2001.

We think you'll like these

Balance the Mind in the Group Energy
Developing Self Rhythm
Hemisphere Adjustment and Subconscious Memory Elimination
Kundalini Yoga to Relieve Inner Anger